Strength: Bench Press
1x8 @ 65 %
1x8 @ 75 %
1x6 @ 80 %
1x4 @ 85%
1x4 @ 90 %
Conditioning: 10-12 min Cap
10 Rounds
10 Hang Power Clean (135/85) (115/75)(95/65)
10 Back Squat
Choose a weight that you could go unbroken for at least the first few rounds.
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups